Lowry CrossFit – CrossFit
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1: Metcon (AMRAP – Rounds and Reps)
9 Power Snatches (135/95)
12 Power Cleans (135/95)
15 Push Jerks (135/95)
AMRAP Overhead Squats (135/95)
Todays Capacity Builder will work on our ability to cycle a barbell across multiple disciplines.
The weight should be something that when fresh, you could complete the first three movements unbroken.
With the Overhead Squats being the scored portion of the workout, focus on a stable overhead position before beginning your first set.
Emphasis in the Overhead Squat should be on keeping your shoulder blades in a back and down position with your armpits facing the wall in front of you.
MC: “Kicking and Screaming” (AMRAP – Rounds and Reps)
10 Power Snatches (115/85)
20 Overhead Squats (115/85)
30 Toes to Bar
40 Single Arm Dumbbell Hang Clean and Jerks (50/35)
Today’s longer AMRAP combines moderate weightlifting movements with gymnastics
This grippy piece will challenge your overhead stamina, midline, and conditioning
Over the 20 minutes, you can expect to complete 2-3 rounds
Let’s use the same weight for both barbell movements today
Choose your barbell movement based off the movement that is more challenging for you
This should be a load that allows you to complete both stations unbroken when fresh
TOES TO BAR
If you have 20+ toes to bar unbroken, complete this station as written
If you’re not there yet, consider reducing reps or choosing a variation from “subs”
SINGLE ARM DUMBBELL HANG CLEAN AND JERKS
We’ll alternate arms every 5 reps for this station
After cleaning the bell from between the legs to the shoulder, you can push press or push jerk the weight overhead
This should be a load that you are capable of completing for 30+ reps unbroken when fresh ”
While we’re capable of cycling touch and go reps at this station, quick singles may be the best option across the 20 minutes
Find a pace between single reps that allows you to thrive through the overhead squats
With the bar locked out overhead, look to minimze your sets of overhead squats
Breaking excessively usually leads to long rests and extra power snatches that don’t count towards your score
We’d rather hold on here and break up the toes to bar that follow more
Look to clear this station in 1-3 quick sets
1 Set: 20
2 Sets: 10-10
3 Sets: 8-7-5
EC: Metcon (No Measure)
3 Rounds Not For Time:
1,000 Meter Ski Erg
25 Weighted AbMat Sit-ups
*Today’s midline piece will combine two similar movement patterns.
*This overloading of the same movement pattern will help increase capacity across our ‘folding’ movements.
*The Ski should be at a sustainable pace.